Water for Weight Loss Workouts
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Water provides about 15 times the resistance than air, so why not train hard in the pool for your next weight loss workout.
Want to beat the heat or just change up your workout routine? Perhaps it's time to get wet and plunge into a pool for a refreshing water workout. No, the pool workouts aren't just for rehabs after injuries or for the "silver sneakers club." Anyone can get a good fat-burning cardio workout in just 30 minutes in the pool.
Water provides 12-15 times more resistance than air, and through resistance comes strengthening. Compared to walking at a brisk pace for the same amount of time, a water workout can burn as much as three times the calories. Simply treading water in a pool burns 11 calories per minutes; that's the same as running six-miles-per-hour. The key lies in the fact that water provides a continuous resistance that engages more muscle fibers through a larger range of motion, which provides comprehensive toning and increased cardio benefits over traditional workouts.
Plus, water accommodates athletes of all abilities. It's easy to tailor a water workout to any fitness level. Whether one is just getting started in an exercise routine or wants to break through endurance plateaus, a water workout can help.
But what do we do in the water? Here is a sampling of effective (and fun) workouts.
Tread Hard and Often - As already stated, treading water burns a lot of calories, but treading hard in intervals burns even more. In deep water, tread as hard as possible for 30 seconds and then float on your back for 30 seconds. Do 30 sets of hard treading and burn nearly 300 calories.
Deck Dips - Standing in chest-deep water, place palms flat on the pool deck and lift your body up so your arms are straight. Now lower and repeat, adding another lift. Pause and repeat until you finish with 10 straight lifts.
Kickboard Climbs - In neck-deep water place palms on a kickboard in front of you. Bend slightly forward and lean into the kickboard, drive alternating knees toward the board for one minute. Rest for 30 seconds and repeat up to three times.
H2O Taxi - Sitting on a kickboard with arms at your side and feet dangling, flex and extend alternating legs while moving arms front to back. Use this motion to propel yourself around the pool in one minute intervals, resting for 30 seconds between sets. Repeat three times.
Laps - Yes, swimming in a pool is still a great cardio workout. A 150-pound woman burns, on average, 270 calories an hour swimming laps at a moderate pace. Either to warm up or cool down, fit in at least 10 minutes of laps during your workout.
Are you a fan of the water? What's your favorite exercise in the pool?
Note: always use extreme caution exercising in water. It's always best to have a workout partner in the water.Exercise->Aerobic & Cardio